One apple has about 100 calories, mainly from carbohydrate; nearly 2 grams of fiber; about 10 mg. vitamin C, 150 IUs of vitamin A, and some modest amounts of B vitamins—B1, B2, B3, B6, and biotin. Apples also contain various minerals—lots of potassium; over 15 mg. each of calcium, magnesium, and phosphorus; about a H mg. of iron; and traces of manganese, copper, selenium, and zinc. Apples even have some vitamin E, mostly in the seeds. Apples are like mini-multivitamins—they have a little of everything.

Apricots. Apricots have received recent notoriety about their laetrile-laden kernels. But the apricot fruit itself is very nutritious and tasty. It is high in vitamin A, mainly as beta-carotene, the vitamin A precursor. Each little apricot has nearly 1,000 IUs of vitamin A. The vitamin C content is fairly good, though lower than in some other fruits, as are the B vitamins. Potassium and other minerals, such as calcium and iron, are also contained in apricots. The trace minerals zinc, copper, and manganese are also present. Dried apricots may have even higher concentrations of vitamin A and minerals. Apricots are considered one of the longevity fruits contained in high amounts in the long-living Hunzas’ diet.

Cherries. Cherries can be sweet or sour, red or black. They are good colon cleansers, as they enhance bowel motility. They are fairly high in vitamin C content, about 15 mg. per cup of cherries. Vitamin A content is good, the Bs are modest, and minerals are high. Potassium content is very high, calcium content is good, as is phosphorus content, and there are modest levels of magnesium and manganese, and fair amounts of copper and iron, thus making this “bloody” fruit good for building our blood.

Grapes. There are many varieties of this fruit of the vine. Wines made from grapes are used in most cultures as part of both religious rites and secular celebrations. And many people celebrate daily.

Green Thompson seedless grapes are those most commonly consumed in our country, though red seedless, larger seeded Reiber (or Ribier) grapes, and other kinds are a real treat as well. Grapes have lots of nutrients and also help cleanse the bowels. Grape fasting—consuming only grapes and grape juice for Day s and weeks at a time—is a fairly popular therapeutic tool in the natural healing fields. Many anecdotal positive experiences have been described by those grape fasters, but, as with any kind of fasting, there is not very much research to demonstrate its value. Nor do grapes maintain a balanced diet.

Grapes are fairly high in fruit sugar, fructose, and are mainly carbohydrate foods. They contain no fat and minimum protein but a good amount of fiber. Grapes have about 100 calories per cup. They contain decent amounts of vitamin A; good vitamin C levels; some B vitamins; lots of potassium; some calcium, magnesium, and phosphorus; traces of iron and copper; and a fairly high level, for fruit, of the important mineral manganese.

Because bugs are very attracted to the sweet grapes, these fruits are often heavily sprayed. In fact, there have been recent grape boycotts by the Farm Workers Union to protest the use of dangerous pesticides that jeopardize the workers’ health—and the consumers’ as well.

Peaches. Peaches have very good press—they are sweet, fuzzy, and friendly, and when all is going well, it’s “peachy.” In season, peaches are usually so juicy that they should be eaten outdoors or with bibs.